200m OH lunge *starting at 0:00, every 2min run 200m Rest 4min 2 rope climbs 2 TGUs (each side) 20 t2b 20 push press 20 renegade rows 20 Push press 20 t2b 2 TGUs (each side) 2 Rope climbs

Flush: 25min AMRAP 50m bear crawl 400m run 30cal row 20 medball cleans 100m farmer's walk Barbell Club: A) work up to a heavy power snatch B) work up to a heavy OHS C) 4x3 snatch balance D1) 4x15 ghd sit ups D2) 4x12 banded face pulls

Skill: split jerk (the dip phase) Wod: "The quick and the dead" 3-9-15-21-15-9-3 Deadlift Box jumps

Happy birthday, Geoff! Skill: snatch DL WOD: 3 rounds of: 33cal Row 33 Burpees 33 pull ups

The Bootcamp starts tomorrow. 9:30AM. All Crossfit members have full access to any Bootcamp classes. Skill: 5x3 back squats WOD: 5 rounds 21 DUs 14 KBs 7 HSPUs

3 rounds of: 25 Wallball 200m farmer's walk 15 Burpee box jumps Rest 4min 21-15-9 1-arm push press (L) T2B 1-arm push press (R) Row (calories) Rest 4min 600m Sandbag 50m lunge 40 kbs 30 Push ups 20 pull ups 10 hspu

Here's the link to sign up for our In-The-House Comp. get signed up. It will be all funded games!  httpss://cfdetermination.pushpress.com/open/event/d475f0de72f96b5ab54f60b9d733897c Flush: 25min EMOM Slamballs Row Plank Box jump (step downs) Bottom up squats Barbell Club: A) 5 sets of power clean+hang squat+front squat B) 30 power cleans for time 135/95 C1) 3x15 GHD

Skill: Split jerk technique WOD: Sled relays

Skill: Hang Snatch technique WOD: 5 rounds 16 Kb/DB snatch 12 front rack Lunges 95/65 8 Ring dips

REMINDER: 9:30 class only today  In partners 1000m run 80 DL 80 Wallball 800m run 60 pull ups 60 thrusters 600m run 40 power cleans 40 box jumps 400m run